Side-Bend Knee Stand Kick
Stretch & strengthen! Side-Bend Knee Stand Kick improves flexibility & core stability. Feel the burn in this dynamic exercise!
The Side-Bend Knee Stand Kick mainly works the back and core, with help from the hip abductors (outer thighs). No equipment needed: it uses just your bodyweight.
Side-Bend Knee Stand Kick Muscles Worked
Primary
Lats (latissimus dorsi); Obliques
Secondary
Hip Abductor (gluteus medius); Deep Core (transverse abdominis)
Side-Bend Knee Stand Kick Variations and Alternatives
How to do the Side-Bend Knee Stand Kick
Knee Stand Kick Side Bend Stretching
Positioning:
Start by kneeling on a soft surface, such as a mat or carpet. Make sure your knees are comfortable and aligned with your hips.
Keep your back straight and core engaged.
Position your arms down by your sides for balance.
Movement Instructions:
Side Bend:
Raise your right arm overhead and lean to the left side, feeling a stretch along the right side of your body. Hold this position for a few seconds.
Return to the starting position.
Kick:
From the kneeling position, extend your right leg straight out to the side while maintaining balance.
Ensure your toe is pointed.
Bring your leg back to the starting position.
Repeat the side bend movement on the opposite side by raising your left arm overhead and leaning to the right side.
After completing the side bend on both sides, perform the side kick with your left leg.
Tips:
Make sure to breathe steadily throughout the exercise.
Focus on maintaining good posture and avoid straining your back.
Move slowly and control your movements to enhance flexibility and stability.
Side-Bend Knee Stand Kick FAQs
What muscles does the Side-Bend Knee Stand Kick work?
The Side-Bend Knee Stand Kick mainly works the back and core, with help from the hip abductors (outer thighs). The main muscles are the latissimus dorsi and obliques.
What equipment do you need for the Side-Bend Knee Stand Kick?
None. The Side-Bend Knee Stand Kick is a bodyweight exercise, so you can do it anywhere.
What are some Side-Bend Knee Stand Kick variations and alternatives?
Similar exercises include the Dancer Bend, Ear to Side-Bend Knee, Kickstand Reach with Lateral Lean Stretch and Back & Bent-Knee to Side-Kick.
Training calculators
Work out the numbers behind your training before your next session.